Plan Basics

Plan Basics

Our shape-up plan targets your problem areas with four easy toners that use your own body weight or dumbbells for resistance. And for a fat-burning bonus, there are four 30-second "core chargers" — mini workouts to do between moves to boost your calorie burn.

Research shows that women slim down and tone up faster above the waist; that means upper-body strength training pays off quickly. In just three weeks, you'll reveal new muscle tone, and by week five you'll be ready — yes! — to go sleeveless.

Warm up with the first 30-second core charger. Then go through the routine, performing 10 to 12 repetitions of each body-shaping move and 30 seconds of each charger. Repeat the entire workout once. It should all take less than 15 minutes.

For best results, be sure to lift a challenging amount of weight. Perform the strength moves at a steady speed, taking about three seconds to lift and three seconds to lower. Then pick up the pace for the core chargers, which are designed to raise your heart rate — and keep it up.

1. Core Charger: Crisscross

1. Core Charger: Crisscross

Stand with feet hip-width apart. Bend arms and hold them out to sides, so they form right angles, palms facing forward. Contract abs and pull left knee and right elbow toward each other. Pause, return to start, then crunch right knee and left elbow together. Continue, alternating, for 30 seconds.